A few years ago, I found myself unusually anxious and depressed. I was lethargic, crying, unmoved by fear and shame.Since there were no obvious triggers, I decided to do a blood test to rule out a physiological one. therapist and executive coachI knew there was no treatment that would correct the psychological effects of a physiological imbalance.
When my results came back, I was relieved to see a potential problem clearly.I was deficient in vitamin D, a micronutrient essential for mental health. I started drinking and within a few weeks my chronic shame and fear was reduced (to my daily New Yorker neuroses).
Unfortunately, most mental health professionals (including doctors) are not taught to screen for nutritional deficiencies and hormonal imbalances as possible reasons for mental health problems. They tend to support prescriptions of psychotropic drugs with heavy side effects without requiring lab work or looking into supplements first.
As someone who helps clients from all angles to optimize their mental health, the rest of this article will focus on the powerful role diet plays in mental health and how to eat in a way that is optimally set for you. Focus on how you can be sure that Mood, concentration, sleep. Specifically, we will discuss the importance of: Nutrients that boost mood; Balanced microbiome (gut); stable blood sugar; When foods that reduce inflammation.
Experts Agree: How And What We Eat Matters For Mental Health
1. Supplement with these mood-enhancing nutrients
Supplement Industry Exceeds $71.8 Billion Most health professionals agree that you don’t need to swallow dozens of herbal capsules in the morning. You may be prone to deficiencies that can lead to challenges. however, Repeated studies show that our food is actually significantly less nutritious than our parents. The main cause of this phenomenon is declining soil quality and the pressure to grow ‘more crops faster’. Fruits, vegetables, grains, and the animals that meat eaters eat have low amounts of the essential nutrients that humans rely on for their (mental) health.
Therefore, we recommend that you consider the following supplements in addition to your various diets.
Vitamin D
vitamin D deficiency Affects approximately 42% of the US population. Knowing that deficiencies affect mental health, we can imagine the same demographics navigating suboptimal mental health effects. I consulted Dr. Ashley Jordan Ferrira, Ph.D., RDN, and VP of Scientific Affairs. mind body green supplements:
“Vitamin D deficiency is prevalent in our country, and its impact on our mental health is significant,” she confirmed. and positively link this nutrient to mood, emotional and mental health.”
Vitamin D is produced by sun exposure and is naturally found in fatty fish, mushrooms and egg yolks, but it’s very difficult to get enough without supplements.
B vitamins
Psychiatrist Dr. Raghu Appasani said: PYMexamined the importance of several mood-enhancing nutrients. We manufacture supplements that “prepare your mind” for
PYM wants you to be “mentally prepared” to deal with daily stressors
“Several studies have shown that taking methylated B-complex (vitamins) can help reduce symptoms of depression and anxiety.” It works with enzymes to help produce important neurotransmitters such as serotonin, which is key to regulating mood and mental health.
Places where B vitamins are found naturally include meat, seafood, eggs, dairy products, seeds, leafy greens and fortified cereals.
magnesium
“The body actually relies on magnesium to convert vitamin D into its active form within the body.” Functional Nutrition Guide Alex Choinaka clarified. “In other words, if a blood test reveals vitamin D deficiency, it is often due to a lack of magnesium.”
She emphasized that minerals are also important for the absorption of other essential nutrients, such as B vitamins and potassium.
In addition to supplements, include leafy greens, bananas, avocados, nuts, seeds, legumes, and tofu in your diet to get more magnesium.
of omega 3
“Omega fatty acids have been shown to be the most effective supplements for mood disorders within mental health,” Appasani explains. It has been shown to be effective in stabilizing mood and enhancing the effectiveness of conventional antidepressants as a supplemental supplement.”
He continues, omega fatty acids “have also shown anti-inflammatory properties, improving mental health as well as overall health and allowing for improved mood.”
Eat fatty cold-water fish (salmon, tuna, mackerel, herring, sardines, anchovies), oysters, flaxseeds and chia seeds to get more omega-3s from your diet.
zinc
countless studies Associate zinc deficiency with anxiety and depression. Experts have determined that the mineral improves areas of the brain that control emotions by boosting levels of brain-derived neurotrophic factor (BDNF).Low levels of BDNF have been associated with low moods. The mitigating factor is zinc.
By including oysters, poultry, meats and fortified cereals, you can get more zinc into your diet naturally.
2. Nourishes the gut flora
For decades, we’ve known that anxiety and depression can cause indigestion, but it’s only recently that we’ve come to understand it. Indigestion can cause anxiety and depression“95% of the neurotransmitter receptors that control our mood are actually in our gut. [versus our brain]’ explains the psychologist and anxiety expert Becky Beaton-YorkIn other words, if our gut is not healthy and balanced, neither is our mind.
Mindbodygreen offers a range of supplements to support mental health
Mindbodygreen’s Ferira explains more about the relationship between the microbiome and mental health. The microbes that live in our gut communicate directly with the brain and produce neurotransmitters that affect everything from sleep quality to mood and more. “
We recommend taking a probiotic supplement daily and including probiotic-rich foods in your diet (probiotic yogurt, sauerkraut, kimchi, kefir, kombucha, tempeh, etc.).
3. Follow an anti-inflammatory diet
Inflammation is associated with most chronic diseases—everything from cancer to heart disease to diabetes to rheumatoid arthritis.Mental illness is no exception: bipolar disorder, schizophrenia, major depressive disorder all associated The level of inflammation is rising. Studies show that our diet contributes to inflammation, and following an anti-inflammatory diet can help both prevent and manage disease.
Experts recommend following a diet of whole foods, with an emphasis on fruits and vegetables, nutrient-rich fish, legumes, whole grains, nuts, and seeds. Avoid processed foods, sugar, alcohol, and unhealthy fats. or should be avoided.
Finally, there is a misconception that gluten and dairy cause inflammation. Nearly $6 Billion Gluten Free You don’t have to avoid bread baskets (or cheese plates) unless you have sensitivities or allergies.
4. Eat to Balance Blood Sugar
At some point, most of us have experienced a “hanger,” a irritability or low mood. caused by low blood sugar.
Blood sugar monitoring has become commonplace in the wellness field as compelling research emerges showing links between blood sugar trends and health. side is a company that offers continuous glucose monitoring combined with health coaching to help customers better understand how their eating patterns affect their mood, sleep, energy levels and more. We spoke with expert Dr. Nicole Avena about the relationship between blood sugar levels and mental health.
“Eating a lot of highly processed foods with added sugars can cause blood sugar levels to drop precipitously,” explained Avena. Depression and mood dysregulation in general. “
She went on to clarify that the cause of this link is unclear.”Hypoglycemia and anxiety are interconnected, but the exact direction of the relationship is unknown. Anxiety occurs in the body.” By similar biochemical processes. Therefore, having balanced blood sugar levels may set the stage for a more balanced mood.
By getting used to glycemic index (GI) Consuming regularly, eating every 2-3 hours, and considering continuous glucose monitoring, to get a better sense of how to adjust your diet for balanced blood sugar levels I can.
Diet is not the only factor to be aware of when it comes to mental health. Sleep, social connection, exercise, self-care, self-compassion, trauma healing, spirituality, career satisfaction, physical and emotional safety and security are many others that determine our psychological health. But what was once dismissed as pseudoscience is now considered fact. What we eat affects our emotions and everyone should be empowered to improve their mental health with this information.
